Lifestyle / March 4, 2020

big sur marathon: week 9 crosstraining workouts + three phases of tree posture

I’m a happy swimmer this week. I observe tangible progress with each session, even those that my limbs flail around – mostly because those instances are lessening in frequency. I’m nowhere near a professional, but as I’m sure I’ve mentioned, the time off running is giving me so much grace to work on other facets of athletic performance. Swimming enhances my upper body and my breath cadence. You have to be rhythmic in the water if you desire improvement, and several of my sessions lately are geared towards fostering greater breath function and reducing how much I have to come up for air during an interval.

Each time I’m injured, I discover a gratitude for the proper functions of my body when I’m healthy. Due to my knee, Tree pose as I usually practice is near impossible on my right leg, so whenever I switch sides during a flow, I’m forced to modify for pain management and range of motion inhibitions. For those new to Tree or needing/wanting a gentler variation, I’ve provided a photo demo below the workout log! Tree is an underrated yet terrific pose for improving unilateral ankle strength and mobility, both of which are crucial for running efficacy. Strong ankles help prevent sprains and rolls during moments of tricky footing, and Tree is a great piece to integrate into a gym or yoga routine.

Monday, 2/24: 2,800y swim (1:06:38)

Visited a different pool today since my usual haunt is closed on Mondays. I hoped the makeshift “gym” contained at this one would have an exercise bike, but no cigar, so I settled for a dip in the water. Not really fond of this location so I probably won’t go back unless I have to, but alas.

400y easy warmup
10 x 50y as 25 fast/25 easy
1,800y straight freestyle (43:26)
100y easy

Tuesday, 2/25: 75 minute aerobic elliptical + 2,300y swim (53:43)

Both training sessions pleased me. Before breakfast and after swigging some Nuun with caffeine, I hopped on the elliptical for a steady state-type workout meant not to overstress but which might lend some mental training and patience into the mix. After a quick break for coffee and fuel, I switched my attention to the water, where I hit my fastest 100y times yet! A few days prior I researched some stroke techniques and tried to incorporate them (paying particular heed to my hand movement underwater during the pull). I think I was somewhat successful, as freestyle felt more rhythmic during my intervals and my times reflected positive change from something I did!

Elliptical:

10 min hands free warmup
15 min aerobic @ lvl 4, hands free the final 5 minutes.
5 min hands free recovery
15 min aerobic @ lvl 4, hands free the final 5 minutes
5 min hands free recovery
20 min aerobic @ lvl 4, hands free the final 10 minutes
5 min hands free cooldown

Swim:

400 warmup as 50 kick/100 free/100 pull/50 kick/100 free
4 x 100 freestyle (2:01, 2:00, 1:59, 1:59)
400 steady freestyle (8:47)
4 x 100 freestyle (2:03, 2:01, 2:01, 2:00)
400 steady freestyle (8:45)
300 cooldown, mixed

Wednesday, 2/26: 60 minute elliptical intervals + 41 minute lower body strength

To my dismay, my leg did not take well to an attempted treadmill walk: I called it quits after 9 minutes due to extreme tightness and an obviously warped gait, mostly on the outside of my shin and middle-inside of my knee. Befriended the elliptical once it was clear the ‘mill was no longer an option, and wound up with a great workout anyway. The on intervals created a high heart rate worthy of 400m repeats I might do when running!

Elliptical:

7 min hands-free warmup
10 x 2 min hard @ lvl 7-8/2 min hands free recovery
11 min hands-free cooldown

Lower body lift:

5 x 6 goblet squats 45#
4 x 10 deadlift
4 x 8 barbell lunge
2 x 15/2 x 18 chair calf raise with barbell
4 x 12 glute bridge 25#
4 x 20 band lateral leg extensions
4 x 20 band bicycles
5 min cooldown stretch

Surprisingly, lunges and squats, so long as I’m extra careful about my form, don’t bother my knee. I mostly experience trouble with striding and lifting the leg, rather than it bearing load. So strange.

Thursday, 2/27: 65 minute elliptical intervals + 2,200y swim (50:47)

I love double workout days. Just more evidence that the triathlon route might be suitable for my present state of existence. Woke up with enough time before work to hit the wheel, then greeted the pool after my shift for a glorious midday swim: 57 degree air temperature, light wind, and full sunshine. Apparently the heater broke over the weekend and such explains why the pool was so chilly my two swims prior, but today it measured 82 as normal.

Elliptical:

10 min hands free warmup
4 x 8 min “tempo effort” @ level 5/ 3 min hands free recovery
11 min hands free cooldown

Swim:

400 yard warmup as 100 free/50 kick/150 pull/100 free
8 x 200 yard strong (4:12-4:23 paces)
200 yard easy freestyle cooldown with breathwork

Friday, 2/28: 85 minute aerobic elliptical + 3,000 yard swim (1:05:55)

Another double day starting at 5:30a! I wanted to start early to have time to snap photos before or after my workout without sacrificing my morning time with J, so I, surprisingly wakeful, hopped out of bed at 5 and suited up for the gym. Post breakfast pool followed, though I had to reduce my workout by 200 yards since the facility closed at noon.

Elliptical:

10 min hands free warmup
20 minutes aerobic @ level 4 (10 minutes hands free)
2:30 hard @ level 7-8
10 minutes aerobic @ level 4 (5 minutes hands free)
2:30 hard @ level 7-8
10 minutes aerobic @ level 4 (5 minutes hands free)
2:30 hard @ level 7-8
10 minutes aerobic @ level 4 (5 minutes hands free)
2:30 hard @ level 7-9 (oof)
10 minutes aerobic @ level 4 (5 minutes hands free)
5 min hands free cooldown

Swim:

400 yard warmup
16 x 25y fast
2 x 800y steady, first all freestyle and the second mixed free/pull
400y steady (totally fell apart from fatigue, oops)
200y easy cooldown

Saturday, 2/29: 120 minute aerobic elliptical

Though the elliptical isn’t a “sport” per se, long efforts still require proper fueling and today I was reminded of that. I was cruising along for the first hour and a half but then the bonks hit (low energy, slow heavy legs), feelings with which I’m certainly acquainted from traditional run training. Regardless, a pretty good session capped off with some stretching and a huge mug of coffee once I got back inside.

10 min hands free warmup
3 x 20 min aerobic (level 4), 5 minutes tempo (level 5), 1 minute push (level 8-9)
15 min aerobic
10 minute tempo
5 minute threshold (level 6)
5 minute easy cooldown

Sunday, 3/1: 30 minute elliptical intervals + 45 minute upper body strength + 3,600y swim (1:15:17)

Gym before pancakes, swim after. I was utterly flattered at the pool when a gentleman with whom I shared a lane briefly commented that “I must be on the swim team.” He looked rather surprised when I admitted I’ve only been swimming for a couple months. Pretty sure this motivated me through my long workout and helped me slam some new personal bests!

Elliptical:

10 min hands free warmup
10 x :30 hill @ levels 9-11/1 min hands free recovery
5 min hands free cooldown

Swim:

500y warmup as 200 easy free/100 pull/4 x 50y build to fast
400y pull (8:31)
4 x 100 strong (1:58, 1:56, 1:56, 1:56)
4 x 50 strong (:52, :54, :52, :54)
300y pull (6:24)
3 x 100 strong (2:01, 1:56, 1:58)
3 x 50 strong (all :56)
200y pull (4:05)
2 x 100 strong (1:59, 1:57)
2 x 50 (:56, :57)
100y pull (1:59)
100 strong (2:01)
1 x 50 (:58)
10 x 25y sprint (:24-:26)
250y pull (5:28)
2 x 100y easy freestyle cooldown with breathwork (2:15, 2:13)

Total training hours: 13.85

Tree posture, Vriksasana, challenges balance and ankle stability while offering beginner yogis a low-risk chance to discover their gravity centers. I often find myself candidly performing tree in the kitchen while cooking or otherwise in moments of prolonged standing – I get that from my mom, I think. Tree needn’t be expressed in its full capacity straightaway, however. The pose offers grounding and chance for mindful meditation, and sometimes a full one-legged balance isn’t what the body wants. Thus, I’d like to provide choices for those hoping to integrate Tree into any level of practice with a trio of variations for play.